Strength & Slowness for Spring
As springtime is fast approaching the urge to get back outside and make the most of nice training weather will hit us all. Winter madness is easy to understand - endless miles on treadmills and bike trainers with battleship grey skies seem to be the norm from the past few months.
Before you hit the ground running (literally and figuratively) make sure you're ready with a little strength work and slow re-entry.
If you've been doing strength sessions or strength maintenance work on a weekly basis, then you might only need to ease back into outdoor training with shorter and less intense sessions to start.
- Core Stability - This goes without saying for just about everything. Take a little extra time a few days each week to focus on core strength & stability. Glute bridges, planks, leg raises, medicine-ball twists - mix it up and make sure you have a solid core to keep you in line
- Unilateral Exercises - Focus on doing one-leg squats or hamstring curls. Push some weight on the sled machine with just one leg at a time. This solo side training will help get your stabilizer muscles ready to rock for the outside world.
- Start Slow - A perfect example of this is switching from treadmill runs to outdoor runs. The treadmill can be great for frigid temps, icy sidewalks or mountains of snow that we face all winter long. Starting too quick or attempting to keep the same pacing & distance you had from your indoor treadmill runs is a sure fire way to get an injury. Ease back into it at a more comfortable pace.
- Stay Short - Big distance training can always be a great feeling of accomplishment. Too much too quick and you'll feel like nothing but mud. Different senses are activated, different stabilizer groups are kicked in and overall efforts are harder (but may not feel harder) - all of these things can lead to quick burnout.
Elite Tip :: Remember all that winter training time you've put in? Use the mental "savings" you've built up to help yourself start and stay SLOW for the first couple of weeks as you get back outside. This will help make for a smooth transition without fatigue, burnout or high injury risk.
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Author: JB Tobin | This article is for reference purposes only and is not intended to treat, cure or diagnose any ailments or sports related conditions. Always seek professional medical advice.
Photo Courtesy of : Pixabay.com